Want Tight Hips and Buns? Try These 5 Squat Variations



Squat Variations for the Buns, Hips, and Thighs

The Basic Squat

Watch Now: How To Do a Squat With Perfect Form

This version, which requires no weights or equipment (other than a chair, if desired) is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support.

It's also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up.

  1. If using a chair, place it just behind you and stand in front of it with feet about hip- or shoulder-width apart.
  2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
  3. Send the hips back while keeping the head up and the torso straight. You can extend the arms if that helps with balance.
  4. Pause here (or sit briefly on the chair) and then contract the glutes to lift up out of the chair and begin extending the legs.
  5. Fully extend the legs until you're back to standing position, but don't lock the knees.
  6. Repeat this for 1-3 sets of 10-16 repetitions.
  7. If using a chair, progress to a more challenging variation by squatting until you're just hovering over the chair but not sitting all the way down. You can also hold weights for added intensity.





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Date: 04.12.2018, 04:11 / Views: 42535